???????????So Confused?????????

  • 1974Warrior

    Posts: 90

    Nov 13, 2009 11:49 PM GMT
    Ok I'm trying to lose some fat and I am so confused. I know my diet is the most important thing but to lose fat I've read and been told the following so far.......Do more cardio than weight lifting to burn fat, do more weight lifting than cardio because muscle speeds up your metabolism, do no more than 40 minutes of cardio because it with inhibit muscle growth, do no more than 20 minutes of cardio because it will inhibit ur muscle growth, do cardio before weight training, do cardio after weight training, only do 20 minutes of cardio before or after weight training, dont do cardio on weight training days.....who do we believe???? What should I do to burn fat? I already have alot of muscle and dont want to continue to bulk up I want to burn the fat and have a toned look not a huge body builders body. Help me!!!!!!!!icon_confused.gif
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    Nov 14, 2009 8:05 AM GMT
    Diet.
    HIIT Cardio.
    Work out.
    Rest.

    A cardio workout is for your cardiovascular system. Suggested: high-intensity interval training will help to dispose of the fat around your organs. It's different from doing a steady, monotonous pace, and takes less time (20 minutes). You won't be able to do more if you do it right. Must not have a chronic heart condition.

    Working out: builds muscle. You can lose fat with it, but it's about making your body leaner by increasing your muscle mass.

    Rest: your body must heal the newly stressed muscles. Proper rest disposes of the stress hormones that will cause your body to deposit fat around your organs.

    Diet: ensures that the amount going in is close to the amount going out (or less going in if you're trying to lose). This is the most important part if your goal is to lose weight.
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    Nov 14, 2009 9:27 AM GMT
    Hey Mickey...

    You´re so fiiiine you blow my mind, hey Mickey.
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    Nov 14, 2009 9:46 AM GMT



    curses to you lostboy, I got it in my head now! icon_cry.gif
  • drypin

    Posts: 1798

    Nov 14, 2009 6:36 PM GMT
    How I lost 20 pounds in 8 weeks:

    Weeks 1-4: 2 days of jogging/intervals for 45 minutes to 1 hour and 2 days of calisthenics with trainer (jumping jacks, jumps, squats with no weights, funny duck walks and who knows what all that stuff is called). After each day of calisthenics, I did 20 to 30 minutes of light jogging on the treadmill (sometimes I cheated and did 45 minutes, but then I paid the price with sore shins).

    Weeks 5-8: 2 days of jogging/intervals for 1 hour, 1 day of boxing and 1 day of weight training (started on machines, later moved to free weights). Again, 20-30 minutes of light jogging on treadmill after boxing and weight training. Stretch after every workout or run.

    Beginner diet tips: 2 servings of fruit before noon; none thereafter. Start eating dinner by 7pm - that is, no late night meals (my earlier downfall). Three evening meals per week low carb (no potatoes, pasta or bread)

    I did not concentrate on gaining significant muscle mass until after that 8-week period.
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    Nov 16, 2009 6:18 AM GMT
    1974Warrior saidOk I'm trying to lose some fat and I am so confused. I know my diet is the most important thing but to lose fat I've read and been told the following so far.......Do more cardio than weight lifting to burn fat, do more weight lifting than cardio because muscle speeds up your metabolism, do no more than 40 minutes of cardio because it with inhibit muscle growth, do no more than 20 minutes of cardio because it will inhibit ur muscle growth, do cardio before weight training, do cardio after weight training, only do 20 minutes of cardio before or after weight training, dont do cardio on weight training days.....who do we believe???? What should I do to burn fat? I already have alot of muscle and dont want to continue to bulk up I want to burn the fat and have a toned look not a huge body builders body. Help me!!!!!!!!icon_confused.gif


    you'd probably love, like all of us, to do it right the first time, find the method that "works" and so on.

    except i don't think there is "one" method ,fool proof, results guaranteed etc.
    if you already have a lot of muscle, why are you so concerned. Just experiment with cardio training while you still lift .
    myself i can't stand cardio machines in gyms, i feel like a hamster. I prefer opting for "real" stuff like running, xc skiing, biking, hiking even.
    Such sports allow long periods during which you use large muscles: lots of calories.
  • 1974Warrior

    Posts: 90

    Nov 17, 2009 12:20 AM GMT
    I'm trying to experiment but should I be doing a cardio workout like HIIT and then later in the day go mt biking or is it that counter-productive? I did notice when I stepped up my cardio and eased up or weight training when I pushed myself hard on cardio i would get muscle aches that lasted for a couple days. And it was in wierd places all over my body this went on for a couple months last year and i noticed my body was getting weaker so I figure too much cardio was eating my muscle so i cut out cardio for awhile.
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    Nov 17, 2009 12:29 AM GMT
    Diet.
    HIIT cardio
    Resistance training
    Variable activities
    Time
    Patience
    Discipline

    12 minutes a day, twice a day of HIIT, 34 years of lifting, and 18 weeks of 3-a-days = this.

    9730_152279.jpg

    Just FYI, being sore is part of the game, especially if you're out of shape. In time, your body's ability to adapt / recover vastly improves.
  • ftwcycle

    Posts: 111

    Nov 17, 2009 4:36 AM GMT
    Or, for those like myself who have always been overweight and sedentary, almost a year of 4 days a week, about 60-70 minutes of strength training and about 30 minutes of cardio, have produced pretty good results. Still working on getting the diet right. Anyway, a loss of about 65 pounds, down from a bodyfat % of about 35% to about 20%. I had very decent muscle mass in the legs from cycling, walks and hiking, but nothing up top...arms, back and chest of dough. Now legs are better, but starting to see biceps, triceps a back and chest developing. Back and triceps responding very well; chest..still searching for that great routing, hampered by bad rotator cuffs.

    The results are not outstanding, but I'm satisfied and enjoying myself!
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    Nov 17, 2009 12:14 PM GMT
    They say to do cardio in the morning, if you're trying to hold onto muscle you can have a whey protein shake or BCAA before or during cardio. If the AM isn't possible then always do cardio after weight training, because your muscles will use up your glycogen stores and then hopefully you'll be burning fat (This what I've read).

    As far as timing it depends I would stay under 40 min. If doing intervals about 30 min that's including a 5 min warm up and 5 min cool down. If your doing moderate cardio you can do it for 35-40 min.

    Honestly don't over think it just make sure you do it there are benefits from HITT as well as going at a moderate pace on an incline; so just get some good music and hop on a treadmill or whatever you like to use icon_wink.gif
  • 1974Warrior

    Posts: 90

    Nov 17, 2009 11:58 PM GMT
    thanks everyone for the input...and the Micky video..prefer the Wierd Al Ricky version tho..haha jk. But I guess I'll just have to mix it up and see what results I get. I had been doing 20 minutes spin bike..5 min warm up 10 minutes of 1 min sprint 1 min slow-normal pace then 5 min cool down. Then a medium weight max rep 1 set each exercise routine, then 20 minutes ellipitical the same routine as the spin bike.

    My weight program is split up into back/shoulders, chest/tri's, and legs/ biceps. My routine is something like:

    Back/Shoulders-
    1. Sumo deadlifts with high lat raises
    2. pulldowns
    3. single leg lat raises
    4. seated cable rows
    5. Arnold DB presses
    6. reverse grip pulldowns
    7. shrugs
    8. single leg DB stiff leg deadlifts
    9. Shoulder press machine
    10. bent over cable rows across the body (not sure exact name)
    11. Back extensions
    12. An Ab exercise
    13. bonus exercise
    14. Pullups
    (not in exact order but alternate muscle groups)

    I would do as many reps as possible with a medium weight. as soon as I hit 20 reps of something I go up in weight. I do abs and a 20 minute HIIT on my off days and take at least 1 day off totally a week. The bonus exercise could be anything and for any body part. On a back/shoulder day i could do wall squats or decline pushups or watev I feel like doing to break up the routine.